How To Improve Muscle Definition (The Fool-Proof Version)

by David Kingsbury

The best way to approach muscle definition is to look at it as a combination of 2 elements: 1) body fat percentage and 2) muscle size. It’s simple really: the less fat you have covering your muscles, the more ‘tone’ and ‘definition’ you’ll appear to have; and the more muscle you have underneath the fat, the more will muscle will appear and the more definition you’ll see as the fat reduces.

In addition to your actual body and workout, eating healthy foods (and creating a calorie deficit) is key to reducing body fat. Good nutrition, combined with a balanced diet that’s low in sugar and processed foods will certainly help to keep you lean. 


Nutrition:

1) Cut simple sugars and processed foods
2) Eat plenty of protein and lot of vegetables
3) When eating carbohydrates choose the slower release ones, eat them around training time if possible and on non-training days eat them earlier in the day. 

Training: 
Training regularly and consistently will help you to burn calories and improve muscle definition by encouraging muscle growth and burning away body fat. Resistance training is particularly important as it encourages both muscle mass and fat burning. This example workout plan targets your areas of focus and uses intervals as an efficient fat burning tool. 


EXAMPLE WORKOUT:

Pre-note: For best results, perform these sessions 3 times per week.
 


SESSION 1:

Squats 

  • Perform 3-4 sets of 12-15 reps

Push Ups 

  • Perform 3-4 sets of 10-12 reps (can be done from knees)

Rest for 10-30secs between movements (depending on fitness levels)



SESSION 2: 


Lunges

  • Perform 3-4 sets of 12 reps (each side)

Single Leg Glute Bridge 

  • Perform 3-4 sets of 12 reps (each side)

Dips 

  • Perform 3-4 sets of 12 reps 

Rest for 10-30secs between movements (depending on fitness levels)



SESSION 3: 


Burpees 

  • Perform 3-4 sets of 12 reps

Advanced version: Try tuck jump burpees instead.

Skipping 

  • Perform 3-4 sets of 45secs 

Star Jumps 

  • Perform 3-4 sets of 45secs 

Rest for 10-40secs between movements (depending on fitness levels)





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